8.7 - 8.13

Nice job during our most recent week of training and congrats to everyone who competed in theUnbeaten Masters competition. We are now in week 8 of our 17 week deadlift cycle! (Remember, withour strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4months – follow the rep schemes as prescribed.)Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class atUnbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy.The class is growing by the week!This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.***Quote of the Week: “Even though you&#39;re growing up, you should never stop having fun.”A Look inside the programWhat you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 stand 2 nd Post-Open Strength CycleWhere you are right now: 3rd Post-Open Strength CycleWhere you are going: Continue 4-month Deadlift Cycle / continued strength work / odd objectmovements / gymnastics strength trainingMondayRP Nutrition Template = LightStrengthBench Press5x5Conditioning3 Rounds for Time10 Front Squats (155/105)20 Chest to Bar Pull-Ups50 Double Unders*For Time*TuesdayRP Nutrition Template = LightConditioning4 Rounds for Time

500 Meter Row20 Alternating Jumping Lunges400 Meter RunRest 3 minutes between roundsWednesdayRP Nutrition Template = LightStrengthSingle Leg Cross Body Dumbbell RDLhttps://www.youtube.com/watch?v=UJLe7BOpEIQ5x10 (5 each leg per set)Conditioning3 Rounds for Time50 Air Squats7 Ring Muscle-Ups10 Hang Power Cleans (135/95)ThursdayRP Nutrition Template = LightStrengthSingle Arm KB or DB Strict Press5x16 (8 each arm)Strength “Part 2”Sandbag Over the Shoulder Tosses5x10 (AHAP)1 minute rest between setsGymnastics ConditioningComplete the complex below Using Either 7, 5 or 3 reps per movement. Goal is to remain unbroken andstay on the bar. Take :90 rest between sets. Do not crossover into a different rep scheme permovement. For example, if you select the “5” track, you must complete 5 of each movement. If you failto do so, drop down to the 3 track for the next round.